Comparing Nutrients in 1 pound Pinyon Pine Nuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Pinyon Pine Nuts	Roasted Cashews	Recommended Dietary Allowance
Energy	98% 2853kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	285% 277g	217% 210g	97g per day for Men 19-50 years
Saturated Fat	133% 42.5g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	204% 34.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.3% 87.5g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	31.3% 22.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	128% 48.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	94% 52.5g	124% 69.4g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	470% 5.64mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	111% 5.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	89.3% 1.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	65.8% 263μg	78.2% 313μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.07mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	522% 4.7mg	1119% 10mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	173% 14mg	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	253% 1061mg	281% 1179mg	420mg per day for Men 19-50 years
Manganese	855% 19.7mg	163% 3.75mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	318% 2223mg	700mg per day for Men 19-50 years
Potassium	83.8% 2849mg	75.4% 2563mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	231% 25.4mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	0.21% 7.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Roasted Cashews per 1 lb

Compare the macro and micronutrient content in 1 lb of Pinyon Pine Nuts versus 1 lb of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pinyon Pine Nuts vs Roasted Cashews:

• 1 pound of Pinyon Pine Nuts has 6.2 times more Vitamin B1, 3.1 times more Vitamin B3 and more Vitamin C than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 5.8 times more Vitamin B5 and 2.3 times more Vitamin B6 than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Roasted Cashews provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Roasted Cashews have insufficient amounts of Vitamin C
• Both Dried Pinyon Pine Nuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pinyon Pine Nuts vs Roasted Cashews:

• 1 pound of Pinyon Pine Nuts has 5.2 times more Manganese and 4.5 times more Sodium than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 5.6 times more Calcium, 2.1 times more Copper, 2 times more Iron, 14 times more Phosphorus and 1.3 times more Zinc than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Roasted Cashews contain similar levels of Magnesium and Potassium per one pound.
• 1 pound of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pinyon Pine Nuts has 1.3 times more Fat, 4.9 times more Omega 3, 3.2 times more Omega 6 and 3.6 times more Fiber than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 1.7 times more Carbohydrate and 1.3 times more Protein than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Roasted Cashews offer comparable quantities of Energy and Saturated Fat per one pound.